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Wide Stance Box Squats

Hybrid Stance RDLs

Metcon

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Workout

COMMUNITY WORKOUT THIS SATURDAY

Bring a freind or a neighbor!!

Warm-up

A:

Equipment needed for this warm-up:
- Foam Roller
- Medium Band
3:00 - 6:00
Oscillatory foam roll adductors x 2-3 spots 1-2 inches + 20-30s each spot
6:00 - 8:00
Rock back Adductor Stretch: 45 seconds per side + hold end range x 15s.
8:00 - 10:00
Bird Dogs: 3 x 5 ea.
10:00 - 12:00
2 Rounds of:
X-Band Walks + Goodmornings x 10 right + 10 GM + 10 Left + 10 GM
12:00 - 15:00
3 Rounds of:
Twitchy Skip + Vertical Jump x 5 + 1. Rest 30s.

Strength/Skill

B: Wide Stance Box Squats (8 x 3 @65% of Back Squat, every 60s.)

- 13-15" Box - parallel squat
- Rx+: (use 25% of Max in chain weight w. 55% straight weight)
- If no recent max use a light to moderate load.

C: Hybrid Stance RDLs (1/3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=ArPDBCp6ekI

- 1 ramp-up set + 3 challenging sets.
- hybrid stance = wider than conventional but closer than sumo.

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 8:
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell

L3: (53, 35)
L2: (45, 30) (Regular Burpees)
L1: (35, 25) (Regular Burpees)

Accessory Work

E:

2:00 of Global Foam Rolling Quads (60s each)
3:00 of Parasympathetic Breathing

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 03, 2019

Male Clients

1

Joel
Brown

5:00PM CrossFit Group Cla...

8 x 3 @ 365 lbs

295 + 70# of chains

2

Albert
Steed

5:00PM CrossFit Group Cla...

8 x 3 @ 235 lbs

3

Bradley
Farrell

6:00 CrossFit Group Clase...

8 x 3 @ 205 lbs

3

Dominic
Talanca

6:00PM CrossFit Group Cla...

8 x 3 @ 205 lbs

4

John
Pio

8:45 CrossFit Group Class...

8 x 3 @ 200 lbs

5

Dan
Glauber

6:00 CrossFit Group Clase...

8 x 3 @ 190 lbs

6

Daniel
McClanahan

6:00PM CrossFit Group Cla...

8 x 3 @ 185 lbs

6

Phillip
Jacobs

5:00PM CrossFit Group Cla...

8 x 3 @ 185 lbs

7

Kevin
English

5:00PM CrossFit Group Cla...

8 x 3 @ 170 lbs

8

Adam
Zazzali

6:00 CrossFit Group Clase...

8 x 3 @ 165 lbs

9

Dan
English

5:00PM CrossFit Group Cla...

8 x 3 @ 145 lbs

10

Jason
Wade

5:00PM CrossFit Group Cla...

8 x 3 @ 135 lbs

Scaled since first week

11

Christian
Bolz

1:00PM CrossFit Group Cla...

8 x 3 @ 130 lbs

Female Clients

1

Gretchen
Steed

1:00PM CrossFit Group Cla...

8 x 3 @ 165 lbs

2

April
Morvil

1:00PM CrossFit Group Cla...

8 x 3 @ 145 lbs

3

Fraleane
Holt

6:00PM CrossFit Group Cla...

8 x 3 @ 125 lbs

4

Amanda
Wickman

5:00PM CrossFit Group Cla...

8 x 3 @ 120 lbs

66%

4

Christine
Abbata

6:00PM CrossFit Group Cla...

8 x 3 @ 120 lbs

5

Private

6:00 CrossFit Group Clase...

8 x 3 @ 115 lbs

5

Courtney
Steele

1:00PM CrossFit Group Cla...

8 x 3 @ 115 lbs

64%

6

Christine
Cadwallader

8:45 CrossFit Group Class...

8 x 3 @ 110 lbs

7

Krissi
Evans

1:00PM CrossFit Group Cla...

8 x 3 @ 105 lbs

7

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

8 x 3 @ 105 lbs

No box

8

Amanda
Partin

6:00PM CrossFit Group Cla...

8 x 3 @ 95 lbs

Went down 10lbs

8

Jessica
Wold

8:45 CrossFit Group Class...

8 x 3 @ 95 lbs

9

Katy
Fountain

1:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

9

Monica
Jacobs

8:45 CrossFit Group Class...

8 x 3 @ 85 lbs

Tight hip & knee

9

Rachel
Hatfield

5:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

10

Katie
Ragan

5:00PM CrossFit Group Cla...

8 x 3 @ 80 lbs

11

Karla
Fierimonte

8:45 CrossFit Group Class...

8 x 3 @ 75 lbs

12

Jill
Scullion

8:45 CrossFit Group Class...

4 x 3 @ 145 lbs

+ 4x3 @ 125